Raising and lowering the legs in supine position ► leg raise

Individual work

Lie on your back with your arms crossed behind your head. Raise and lower your outstretched, slightly raised legs together or move them up and down in opposite directions.

Attention:
Keep your (lower) back in constant contact with the floor (no hollow back, consciously tense your abdomen), do not put your legs down.

Lighten:
Just hold the position (legs stretched out and slightly raised off the floor).

Harden:
Additional weight for the legs (or arms held high if necessary).

Variant I:
Move your legs from the left to the right side.
Variant II:
Execute circular movements (integrate changes of direction).
Variant III:
Open your legs and bring them together again.
Variant IV:
Cross your legs alternately (open and close).

2-4 weight cuffs/1 weight ball/weight disc/dumbbell ► Make the exercise more difficult (additional weight)